Weighted Kupachikika mwendo-chiuno kukweza

• Inhloko yeziNdawo: Choya ni mamirutsetse fepehungaluma.
• Idivayisi: Wurumuhaye
• Imimiselo eqhapho: Rectus Abdominis
• Amashwa eqhapho: , Adductor Longus, Iliopsoas, Obliques, Pectineous, Sartorius, Tensor Fasciae Latae

Ukuxhumana kwe Weighted Kupachikika mwendo-chiuno kukweza

The Weighted Hanging leg-hip kukweza ndi masewera olimbitsa thupi ovuta omwe amalimbana ndi abs, m'chiuno, ndi m'munsi kumbuyo, komanso kupititsa patsogolo mphamvu zogwira komanso kulamulira thupi lonse. Ndiwoyenera kwa okonda masewera olimbitsa thupi apakati mpaka apamwamba omwe akufuna kulimbikitsa masewera olimbitsa thupi pamimba ndi pachimake. Anthu amatha kusankha kuphatikiza masewerawa m'chizoloŵezi chawo kuti apange gawo lolimba, lodziwika bwino, kupititsa patsogolo masewera awo othamanga, komanso kuwongolera bwino komanso kukhazikika kwawo.

Ukwenza: Isiqondiso eDelisa Ngasikhathi Weighted Kupachikika mwendo-chiuno kukweza

• Yambani masewerawa poweramitsa mawondo anu ndikugwiritsa ntchito m'munsi mwa abs kuti mukweze miyendo yanu mpaka ntchafu zanu zikufanana ndi pansi.
• Kuchokera pamalowa, pitirizani kukweza m'chiuno mwanu ndikupiringa miyendo yanu ku chifuwa chanu, kusunga pachimake chanu chikugwira ntchito nthawi yonseyi.
• Imani pang'onopang'ono pamwamba pa kayendetsedwe kake, kenaka tsitsani pang'onopang'ono miyendo yanu ndi chiuno kubwerera kumalo oyambira.
• Bwerezaninso masewera olimbitsa thupi kuti muwonjezere kuchuluka kwa ma reps, kuonetsetsa kuti mukuwongolera ndikupewa kugwedezeka kapena kugwiritsa ntchito mphamvu kuti mukweze miyendo yanu.

Izinto zokwenza Weighted Kupachikika mwendo-chiuno kukweza

• Kuyenda Koyendetsedwa: Pewani kugwedeza miyendo yanu kapena kugwiritsa ntchito mphamvu kuti muikweze. Ichi ndi cholakwika chofala chomwe chingayambitse kuvulala kwa msana kapena m'chiuno. M'malo mwake, gwiritsani ntchito minofu ya m'mimba ndi m'chiuno kuti mukweze miyendo yanu moyenera. Izi zidzakuthandizaninso kuti mupindule kwambiri ndi masewera olimbitsa thupi pamene mumagwiritsa ntchito minofu yoyenera.
• Kupuma: Kumbukirani kupuma moyenera panthawi yolimbitsa thupi. Pumani mpweya pamene mukutsitsa miyendo yanu ndikutulutsa mpweya pamene mukuikweza. Kugwira mpweya wanu kungayambitse chizungulire komanso kuchepetsa ntchito yanu.
• Kusankha Kulemera: Ngati mukugwiritsa ntchito zolemetsa za akakolo, onetsetsani kuti sizilemera kwambiri. Kugwiritsa ntchito zolemera kwambiri zimatha

Weighted Kupachikika mwendo-chiuno kukweza Izibonelo ZeziNcezu Zakho

Izinkomba ezixhelwayo zokufunda Weighted Kupachikika mwendo-chiuno kukweza?

Inde, oyamba kumene amatha kuchita masewera olimbitsa thupi a Weighted Hanging Leg-Hip Raise, koma ndikofunikira kudziwa kuti iyi ndi masewera apamwamba kwambiri. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, muyenera kuyamba ndi Hanging Leg-Hip Kukweza popanda zolemera poyamba. Mukakhala omasuka ndi izi ndipo mwakulitsa mphamvu, mutha kuwonjezera zolemera pang'onopang'ono. Nthawi zonse kumbukirani kukhala ndi mawonekedwe oyenera kuti musavulale, ndipo ganizirani kufunafuna chitsogozo kuchokera kwa akatswiri olimbitsa thupi ngati simukudziwa.

Yintoni imibalabala enzima yale nhliziyo emangalisayo Weighted Kupachikika mwendo-chiuno kukweza?

• Mwendo Umodzi Wopachika Mwendo-Hip Kwezani: Mu kusiyana kumeneku, m'malo mokweza miyendo yonse pamodzi, munthu amakweza mwendo umodzi panthawi, ndikuwonjezera mphamvu ya masewera olimbitsa thupi mbali iliyonse.
• Bent Knee Kupachika Leg-Hip Kwezani: M'malo mowongoka miyendo, munthuyo amawerama mawondo ake pamene akuwakweza, kuchepetsa mlingo wovuta ndikupangitsa kuti ikhale yoyenera kwa oyamba kumene.
• Kupotoza Leg-Hip Kukweza: Mwakusiyana uku, munthu amapotoza chiuno pamene akukweza miyendo yawo, kulunjika minofu ya oblique pamodzi ndi abs otsika.
• Kupachika Leg-Hip Kwezani ndi Zolemera za Ankle: Kusiyanaku kumaphatikizapo kumangirira zolemera ku akakolo musanachite masewera olimbitsa thupi, kukulitsa kukana ndikupangitsa kuti masewerawa akhale ovuta.

Izinto zokufunda ezishisa ezivumelekile Weighted Kupachikika mwendo-chiuno kukweza?

• Mapulani: Mapulani ndi ntchito ina yomwe imathandizira Weighted Hanging leg-hip kukweza pamene imayang'ananso dera lonse lapakati, kupititsa patsogolo mphamvu zonse ndi kupirira, zomwe zingathe kupititsa patsogolo ntchito pakukweza mwendo.
• Kukoka: Kukoka kumaphatikizana ndi Weighted Hanging leg-hip kukweza pamene akugwira ntchito pamwamba pa mphamvu ya thupi, makamaka minofu yam'mbuyo ndi yamkono, yomwe ndi yofunikira kuti ikhale yolendewera pakukwera kwa mwendo.